Carrot Ginger Soup
A vibrant and warming soup made with sweet carrots and zesty ginger, pureed until silky smooth. This light and healthy soup is perfect for a comforting lunch or a simple starter.
For 4 servings
Sauté the onion and ginger.
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and sauté until softened, about 4-5 minutes.
- Stir in the grated ginger and cook for another minute until fragrant.
TIPCook the onion until it's soft and translucent, not browned, to build a sweet base for the soup.Cook the carrots until tender.
- Add the chopped carrots and water to the pot.
- Bring to a boil, then reduce the heat to low, cover, and simmer.
- Cook for 15-20 minutes, or until the carrots are very tender when pierced with a fork.
Blend the soup until smooth.
Carefully transfer the hot soup to a blender, or use an immersion blender directly in the pot. Blend until the soup is completely smooth and velvety.
TIPIf using a standard blender, work in batches and leave the lid's vent open, covering it with a kitchen towel to allow steam to escape safely.Stir in coconut milk and serve.
- Return the blended soup to the pot if necessary.
- Stir in the light coconut milk, salt, and black pepper.
- Gently heat through for a minute, but do not let it boil.
- Ladle into bowls and serve warm.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a silkier texture, you can pass the blended soup through a fine-mesh sieve.
- 2Roast the carrots before boiling for a deeper, caramelized flavor.
- 3Garnish with fresh cilantro, a swirl of coconut milk, or toasted pumpkin seeds for extra texture.
- 4This soup stores well in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
Vegan
This recipe is already vegan. Ensure you use a plant-based milk if substituting coconut milk.
gluten freeGluten free
This recipe is naturally gluten-free. Just ensure any garnishes like croutons are certified gluten-free.
healthyHealthy
To boost the fiber and nutrients, add a cup of chopped celery along with the carrots.
quickQuick
Use pre-chopped carrots and grated ginger from the store to cut down on prep time.
Why this is on our healthy list.
Rich in Vitamin A
Carrots are an excellent source of beta-carotene, which the body converts into Vitamin A, essential for good vision, immune function, and skin health.
Anti-Inflammatory Properties
Ginger contains gingerol, a substance with powerful anti-inflammatory and antioxidant effects, which can help reduce nausea and muscle soreness.
Low in Calories
This soup is light and low in calories, making it an excellent choice for weight management or as a healthy start to a larger meal.
Hydrating and Nourishing
With a water base and nutrient-dense vegetables, this soup helps with hydration while providing essential vitamins and minerals.
Frequently asked questions
Yes, it's very healthy. It's packed with beta-carotene from carrots, which is great for vision and immunity, and ginger has anti-inflammatory properties. It's also low in calories and fat.
